A.1

5 Rounds
5 Back Squats
12 DB Step Ups

A.2

3-6-9-12-15-21
KB Swings #70/#53
Box Jump Overs

A.3

3 Rounds
8(e) Bench Adduction
20 Ipsilateral Deadbugs

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In Teams of 2:

Run 1 Mile

30 Rounds
12 Box Jumps
8 Toes to Bar
4 Deadlifts #315/#225

Run 1 Mile

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A.1

5 Rounds
3 Bench Press
7 Strict Pull Ups/15 Inverted Ring Rows

A.2

3 Rounds
Row 500m/450m
21 KB Swings #70/#53
12 Thrusters #95/#65
(18:00 Cap)

A.3

50 Evil Wheels

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A.1

7 x 3 Power Snatch

A.2

On the 3:00 x 7
Run 400m
12 Burpees

A.3

3 Rounds
20 Ipsilateral Deadbugs
15 KB Swings
10(e) Side Pillar w/ Reach

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A.1

5 Rounds
3 Deadlifts
12 DB Lunge

A.2

10 Rounds
3 Clean & Jerks #135/#95
Run 200m
1 Round “Cindy”

(30:00 Cap)

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We first make our habits, and then our habits make us.

John Dryden –

A.1

5 Rounds
3 Press
12 DB Lat Raise

42-3-28
DB Hang Snatch #50/#35
AbMat Sit Ups
Run 400m
AbMat Sit Ups
(18:00 Cap)

A.3

3 Rounds
10 DB Front Raise
20 Band Pull Aparts

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